CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
10/8 cal Row @increasing intensity
4/4 DB Russian swing, one arm
4/4 DB high pull, one arm
8 DB snatches, alternating*
*Work on the overhead return: Dropping the DB into the hand.
B. Mobility
Quadruped rear shoulder stretch
30sec/side
https://youtu.be/eYovIztVZos
Conditioning
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Metcon (Time)
12 rounds for time
5 C2B
10 DB Snatch 1×50/35lbs
25′ Hs walk
Rest 1 min after every 4 rounds
RX+ 3 Bar muscle ups instead of C2B
TC: 20 Minutes
KG 35/25
Scaling Options
Beginner
3 Assisted strict pull ups
10 DB Snatch @ 25/15lbs
3-5 Inchworms
Intermediate
5 Pull ups
10 DB Snatch 35/25lbs
3 Wall climbs/ 50’ Seal Walk
Perform:
12 rounds
3 Bar Muscle-ups
4/side KB snatch @70/53lbs
25′ Hs walk
Rest 1 min after every 4 rounds
Extra Accessory
Core Stability (Checkmark)
McGill Big-3 modified
5-4-3-2-1 Bird dog
5-4-3-2-1 Dead bug
30 sec/side Side plank, elbow
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